Frisée and Arugula Salad

Vegetarian
Gluten Free
Dairy Free
Health score
7%
Frisée and Arugula Salad
45 min.
4
147kcal

Suggestions


Welcome to a delightful culinary experience with our Frisée and Arugula Salad, a vibrant and refreshing dish that showcases the crispness of fresh greens and the nutty undertones of toasted pine nuts. Perfectly suited for those seeking a vegetarian, gluten-free, and dairy-free option, this salad is both nutritious and bursting with flavor, making it an ideal choice for a side dish, starter, or even a light snack.

In just 45 minutes, you can create a salad that not only pleases the palate but also captivates the eyes with its colorful array of ingredients. The combination of baby arugula and frisée offers a wonderful texture, peppered with the anise-like flavor of fennel and the refreshing crunch of cucumber and radish. Each bite is enhanced with a creamy yet light dressing of canola mayonnaise, Dijon mustard, and fresh dill, bringing all the elements together in perfect harmony.

This Frisée and Arugula Salad is a wonderful way to celebrate seasonal produce while providing a nourishing meal that's low in calories but high in taste. With only 147 calories per serving, you can indulge without guilt. So, whether you’re looking for a vibrant addition to your dinner table or a light appetizer to kick off your meal, this salad will not disappoint. Join us in savoring this deliciously simple dish that elevates any dining occasion!

Ingredients

  • cups baby arugula 
  • 0.5 teaspoon pepper black
  • 0.5 cup cucumber thinly sliced
  • 1.5 teaspoons dijon mustard 
  • 0.5 cup fennel bulb thinly sliced
  • tablespoon optional: dill fresh chopped
  • cups salad leaves curly endive 
  • 0.3 cup mayonnaise 
  • tablespoons pinenuts toasted
  • 0.5 cup radishes thinly sliced
  • 0.3 teaspoon salt 
  • tablespoon sherry vinegar 
  • tablespoons water 

Equipment

  • bowl
  • whisk

Directions

  1. Combine mayonnaise, dill, water, sherry vinegar, Dijon mustard, black pepper, and salt in a large bowl; stir with a whisk.
  2. Add frise, baby arugula, fennel bulb, cucumber, and radish. Toss gently to combine.
  3. Sprinkle with toasted pine nuts.

Nutrition Facts

Calories147kcal
Protein5.11%
Fat83.85%
Carbs11.04%

Properties

Glycemic Index
63.25
Glycemic Load
0.47
Inflammation Score
-8
Nutrition Score
12.160434726788%

Flavonoids

Pelargonidin
9.15mg
Eriodictyol
0.12mg
Apigenin
0.19mg
Luteolin
0.52mg
Isorhamnetin
0.47mg
Kaempferol
4.24mg
Quercetin
2.49mg

Nutrients percent of daily need

Calories:147.31kcal
7.37%
Fat:14.17g
21.8%
Saturated Fat:1.93g
12.09%
Carbohydrates:4.2g
1.4%
Net Carbohydrates:2.02g
0.73%
Sugar:1.59g
1.77%
Cholesterol:5.88mg
1.96%
Sodium:281.35mg
12.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.94g
3.89%
Vitamin K:119.47µg
113.78%
Vitamin A:1715.07IU
34.3%
Manganese:0.67mg
33.32%
Vitamin C:11.63mg
14.1%
Folate:48.81µg
12.2%
Vitamin E:1.61mg
10.74%
Copper:0.18mg
9.14%
Fiber:2.18g
8.71%
Potassium:284.33mg
8.12%
Magnesium:31.8mg
7.95%
Phosphorus:63.25mg
6.33%
Calcium:57.24mg
5.72%
Iron:0.92mg
5.12%
Vitamin B5:0.47mg
4.72%
Zinc:0.6mg
4.03%
Vitamin B2:0.06mg
3.7%
Vitamin B1:0.05mg
3.39%
Vitamin B6:0.07mg
3.27%
Vitamin B3:0.5mg
2.51%
Selenium:1.29µg
1.85%
Source:My Recipes